CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at

Monday, October 13, 2014



CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

10rds of the complex
not for time
1 Dead
1 Hanging Clean
1 FR Lunge on each leg
1 Jerk

4 min AMRP
Run 400M
Hanging Cleans till time expires

rest 3 min

4 Min AMRP
Run 400M
FR Lunges

rest 3 min

4 Min
Run 400M


AAB alt
ev 90 Sec for 8rds
1 Push Press
1 Pausing Jerk
1 Jerk

10 Jerks AHAP

4 Min AMRP
Run 400M
Clean and Jerk 205/135

rest 3 min 

4 Min AMRP
Run 400M
FR Lunges 155/105

Run 800M for time

No comments:

Post a Comment